23 %
Selenium is below the 15 % “source of” level in white rice, so no function line applies.
How many calories are in boiled white rice?
263kcal
in a 180 g portion
146 kcal per 100 g.
Source: UK CoFID 2021, record 11-864, 10 analysed samples. Checked 5 October 2026.
0.72 gFat
5.4 gProtein
1.3 gFibre
23 %Daily selenium
What’s in a 180 g portion
More than half of a portion is water. The rest is 62.5 g carbohydrate and 5.4 g protein.
- 0.72 gFat
- 5.4 gProtein
- 62.5 gCarbohydrate
- 1.3 gFibre
- 121 gWater
Below average for grains, rice and pasta
White rice is 146 kcal per 100 g. The 87 grains, rice and pasta in this database average 262.
White rice146
Grains, rice and pasta average262
Low in fat
0.4 g of fat per 100 g; the UK “low fat” line is 3 g.
Fat, per portion0.72 g
Saturates, per portion0.14 g
Vitamins and minerals in white rice
No vitamin or mineral in white rice reaches the “source of” level; selenium is the nearest at 13 %.
Only a trace
- Riboflavin
- Iodine
None recorded
- Vitamin A
- Vitamin D
- Vitamin C
- Vitamin B12
Show all 21 with amounts
Selenium0.0126 mg, 23 %
Manganese0.45 mg, 23 %
Chloride158 mg, 20 %
Copper0.16 mg, 16 %
Niacin (vitamin B3)2.5 mg, 16 %
Phosphorus70.2 mg, 10 %
Thiamin (vitamin B1)0.09 mg, 8.2 %
Folate0.0108 mg, 5.4 %
Zinc0.54 mg, 5.4 %
Calcium36 mg, 4.5 %
Vitamin B60.05 mg, 3.9 %
Magnesium12.6 mg, 3.4 %
Pantothenic acid (vitamin B5)0.16 mg, 2.7 %
Potassium32.4 mg, 1.6 %
Biotin0.00072 mg, 1.4 %
Iron0.11 mg, 0.8 %
Vitamin E0.02 mg, <1 %
Vitamin Anone recorded
Vitamin Dnone recorded
Vitamin Cnone recorded
Vitamin B12none recorded
Badges use the UK legal thresholds per 100 g: 15 % of the reference intake for “source of”, 30 % for “high in”. A trace is shown as “trace” and never counts.
What white rice doesn’t give you. And where to find it.
No recorded vitamin D or vitamin C, and only 3 % of the zinc reference intake per 100 g.
Vitamin D
0mgin white rice
Find it inBloater, grilled500 % per 100 g
Vitamin C
0mgin white rice
Find it inCherries, West Indian2150 % per 100 g
Zinc
3%in white rice, per 100 g
Find it inOysters, raw592 % per 100 g
100 mgVitamin C, 125 %
0.075 mgSelenium, 136 %
0.00125 mgVitamin D, 25 %
Or one scoop of Immufix
Every 25 g scoop declares 100 mg of vitamin C, 0.00125 mg of vitamin D and 0.075 mg of selenium, alongside other vitamins and minerals. Vitamin C, vitamin D and selenium contribute to the normal function of the immune system.
30-day money-back on your first pouch. 75 kcal and 9.9 g of sugars a scoop.
Try your first pouch
30-day money-back guarantee on your first qualifying pouch, less £10 shipping and handling.
Tracked UK delivery
Free standard delivery to UK addresses. Royal Mail 48 tracked, usually 2 to 3 working days.
Made in Cambridgeshire
Made in the UK since 1998, with every nutrient and its declared amount listed on the label.
White rice against other grains, rice and pasta
White rice comes second for selenium here, just behind buckwheat (groats).
0.009mg
0.007mg
0.005mg
0.003mg
0.002mg
Buckwheat, groats+0.002 mg
Rice, white, long grain, easy cook, boiled in unsalted waterthis page
Flour, wheat, wholemeal−0.002 mg
Rice, wild, raw−0.004 mg
All values per 100 g, from the same dataset. Differences are against white rice.
Since that first introduction in 1998, Immufix has remained a constant in my life.
Paula Radcliffe, ambassador and co-owner. Read her story
Taken every morning since 1998.
Paula Radcliffe has taken the same formula since she was 24. Customers rate Immufix 4.8 out of 5 from 89 reviews.
2:15:25World record, 2003
28Years, same routine
6London and New York wins
Review 1 of 3
Questions about white rice
The questions people ask about white rice, answered from the dataset.
How many calories are in a portion of white rice?
A typical portion (180 g, a cooked portion) gives 263 kcal. Per 100 g the figure is 146 kcal.
Does boiling change the sodium in white rice?
Yes. Per 100 g, sodium goes from 2 mg raw to 6 mg boiled. Part of that is the vitamin or mineral itself changing, part is the change in water content.
Which vitamins and minerals does white rice have most of?
By share of the daily reference intake: selenium (0.007 mg, 13 %), manganese (0.25 mg, 13 %) and chloride (88 mg, 11 %) per 100 g.
Is white rice high in salt?
No. Salt is 0.02 g per 100 g, which is very low under UK rules.
How these numbers were made
Every figure comes from the UK Composition of Foods Integrated Dataset (CoFID), 2021 edition, record 11-864, Rice, white, long grain, easy cook, boiled in unsalted water, 10 analysed samples, published by Public Health England under the Open Government Licence v3.0. Main data references: LGC, Nutrient survey of flours and grains, 2005. Values are per 100 g of the edible part; a portion is 180 g, a cooked portion, the usual UK portion for grains, rice and pasta. Reference intakes follow Regulation (EU) 1169/2011 Annex XIII as retained in GB law; “source of”, “high in” and “low” follow Regulation (EC) 1924/2006, assessed per 100 g. Function lines are the authorised wording from the GB register of nutrition and health claims, credited to the nutrient. Energy is rounded to the whole kcal and kJ; other amounts to one decimal, or two below 1. A trace is shown as “trace” and never gets a figure or a badge; a nutrient never analysed is left off the page. We start from the dataset’s 2,887 records and keep 2,322: records weighed with bone, shell or skin, alcoholic drinks, infant foods, brand-named products, records with fewer than eight measured vitamins and minerals and near-identical variants are left out. Group context uses the 87 grains, rice and pasta kept from the dataset; a rank counts only the foods with a measured figure for that nutrient. Food images are illustrations from Ingredient Atlas, released under CC0; they show the food, not the measured sample, and where no illustration of the exact food exists the nearest one is shown (here: Rice). Checked 5 October 2026. Contains public sector information licensed under the Open Government Licence v3.0.
More grains, rice and pasta
From the same group, with calories per 100 g.
